1600 calorie meal plan

This page provides a 1600 calorie meal plan. The meal plan gives an example of one day’s food. You may easily vary your food choices using the food exchange system. To find out what the food exchange system is, click the link at the bottom of this page.
The meal plan includes a wide range of products, so that you can find the foods that personally you use on a daily basis.

Traditional Meal Plan: 1600 Calories

MealMeal PlanSample Menu for One Day
Morning2 Starch1 small whole-wheat bagel (or 1/2 large)
Free Food2 teaspoons sugar-free jam
1 Milk1 cup low-fat (1%) milk
1 Fruit1 small orange
Free Foodcoffee or tea
Noon2 Starch2 slices whole-wheat bread
2 Fat2 teaspoons tub margarine
Free Food1 cup mixed salad greens
Free Foodiced tea, unsweetened
Afternoon1 Milk2/3 cup low-fat plain yogurt
2 Fruit1 large banana
Free Foodsugar substitute and vanilla extract, if desired
Evening4 Meat4 ounces broiled fish
1 Fat1 teaspoon tub margarine
2 Starch2/3 cup cooked brown rice
2 Nonstarchy Vegetable1 cup cooked summer squash
Free Food1 cup mixed salad greens
1 Nonstarchy Vegetable1 cup cut-up raw vegetables
2 Fat2 teaspoons olive oil
Free Foodbalsamic vinegar to taste
Late Night1 Fruit1/2 cup canned (in juice) peaches
1 Milk1 cup low-fat (1%) milk
Free Foodnon-sugary, non-caloric beverage

Each meal plan gives an example of one day’s food

intake using the FOOD EXCHANGE SYSTEM.